The Food Guide Pyramid recommends 2-4 servings of fruit per day, including at least one serving of citrus fruit or juice. 

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Groups Two and Three:  Vegetables and Fruits

Fruits and vegetables also provide key nutrients needed by the body:

Beta-carotene or vitamin A:  May help protect against certain types of cancer.  Keeps your hair healthy and is needed for good vision.   In pregnancy, helps develop baby's skeleton, eyes, skin, hair, teeth, gums and glands.   Fruits high in vitamin A include apricots, peaches, cantaloupes and watermelons.  Vegetables include carrots, sweet potatoes, broccoli, greens, pumpkin and winter squash.

Vitamin C:  Holds body cells together, heals wounds and helps body to use iron.  In pregnancy, helps form the baby's bones, teeth and gums.  Fruits high in vitamin C include oranges, grapefruit, strawberries, cantaloupe, tangerines, watermelon and tomatoes.  Vegetables include broccoli, potatoes, green peppers and cabbage.

Folic Acid:  (Also called folacin or folate)   Helps the body make red blood cells which helps prevent anemia.  The lack of folic acid may cause miscarriages or neural tube (brain) birth defects.  Oranges are a fairly good source of folic acid;  green leafy vegetables are an excellent source.

Iron:  Makes hemoglobin, the part of blood that helps transport oxygen to cells.  Found in leafy-green vegetables and dried peas and beans.  Needs to be combined with vitamin C source to aid absorption.

Potassium:  Involved in fluid balance.  Major sources are potatoes, prunes, oranges and bananas.

Fruits and vegetables are also an important source of fiber.  Soluble fiber found in vegetables and fruits (like apples) has been shown to help lower blood cholesterol.  Insoluble fiber aids regularity of bowel movements, often a problem for the elderly and during pregnancy. 

The Food Guide Pyramid recommends two to four servings of fruit per day, including at least one serving of citrus fruit or juice.  Participants should consume at least two servings, the minimum number. A serving size equals three-fourths cup of juice, one medium apple, banana or other fruit; one-half cup fresh, cooked or canned fruit.

The Food Guide Pyramid recommends three to five servings of vegetables, including at least two servings of dark-green leafy, yellow or dark-orange vegetables.  A serving size equals one-half cup cooked or chopped raw vegetables, one cup leafy raw vegetables (like lettuce or spinach).

The Five-A-Day Plan suggests that at least two servings of fruit and three servings of vegetables should be eaten every day.

Tips to Stretch Your Food Dollar:

1.  Compare prices of fresh, frozen or canned vegetables to get the best buy.  One pound of fresh is about the same as 10 ounces of frozen or a one-pound can.  Don't buy bruised or wilted vegetables.

2.  Fresh vegetables cost less in season.  Find sweet potatoes at a better price in the fall; broccoli, spinach and cabbage in the winter.  Look for summer squash and tomatoes in the spring and summer.

3.  To save vitamins and minerals, cook in a small amount of water.   Cook just until tender.  Leave the skins on.  Leave whole or cut in large pieces.  Use a lid.

• If you don't like the bitter taste of some vegetables, don't overcook them.  Also, leave the lid off for the first five minutes. 
• Eat an upside-down salad for greater nutrition.  Pile on the shredded carrots and other raw vegetables first.  Add the lettuce last. 
• Snack on raw vegetables with a lowfat dip.  Try sliced raw sweet potatoes, squash or turnips for a change. 
• Make a carrot and raisin salad.  Or, cook carrots with canned pineapple.  Thicken with a little flour or cornstarch. 

• Drink fruit juices instead of soft drinks.  Add club soda if you like. 
• Dress up a canned fruit salad with low-fat cottage cheese or a sprinkling of grated cheese. 
• Carry a banana, apple or orange in your purse for a snack instead of a candy bar. 
• Spread peanut butter on apple slices or bananas. 
• Freeze grapes or bananas for a frosty summer snack. 
• Eat applesauce hot or cold. 
• Try dry fruit like raisins and prunes as a snack. 
• Whip up a smoothie using frozen orange juice concentrate and milk.  Add a mashed banana, if you like. 

www.dole.com - Click on Healthy Foods and Fun with Nutrition.

www.apples.org - Click on All About WA Apples  for apple information and recipes.

www.broccoli.com - Click on Broccoli Institute, then Health and Nutrition, then Mann Nutrition Report and Health Articles.  Also click on Mom's Kitchen for tips and recipes.

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